Friday, 12 October 2018

How we can make interesting kids diet(Toddler diet ) with Indian spices.

How we can make interesting   kids diet(Toddler) with Indian spices.
 We all know that herbs and spices not only add flavour to food but also help build our baby’s immunity and keep them away from infections .
With all these  Herbs  our baby's food has other benefits  too. If you want our child to be open to different kind of  flavors, it is important to introduce the little one to a variety of preparations. (I know its tedious but let’s try)Which  way to do this to add a small amount of different spices to  baby's food every day?  everyone don’t want a fussy eater at home, providing a variety in taste as early as possible is a good idea.
However,   table salt should be avoided until the child turns one. This is because the sodium needs in infants are very less and breast milk provides them the adequate amount. That does not mean baby food should be bland and boring. We have so many natural flavoring agents in our traditional herbs and spices, which can take  baby’s food to a different level. 
Add only small amounts to make sure your baby takes it well. Too much spice could be harmful.  Each child may react in a different way to different ingredients. Some of these could be strong for some babies than for others. Be prepared, many  chances are that  baby may reject the flavored foods, the first few times. Don’t get disappointed and try out different preparations and combinations of ingredients. It will help you understand what suits  baby and help the little one accept the new taste faster. 
We can start with some  mild, aromatic herbs and spices for the baby. we can start with commonly used in indian home. we can introduce these once our baby starts solid food — at around 8–9 months and some herbs good to apply in their massage oil too. first check their allergy test please to get good and effective results.. Here is a list of herbs and spices we recommend to  add to  our baby's  different foods:
1.      Turmeric
2.      Carom seed
3.      Cumin seed
4.      Coriander seed
5.      Asafetida(hing)
6.      Garlic
7.      Ginger
8.      Black pepper
9.      Sesame seed
10.  Fenugreek
11.  Cinnamon
12.  Mint leaves
13.  Fennel seeds and others.

1.      Turmeric : It is most effective in Indian kitchen ,we can use turmeric from starting  for cold and cough, any infections. it works as a anti-inflammatory and antiseptic to his body and release toxins..give some warmness to his body. we can use it in a oils massage, a tiny  pinch in a milk ,honey. We use it for the color and flavor, as well as for its medicinal value.  the good old ritual to give turmeric milk as  a bedtime drink  for the child.

2.      Carom seeds /Ajwain : it is the most powerful medicine for gastric trouble for the baby, like as in seed water, Khichdi,  Daliya,Besan  Chilla, Paranthas and etc ..we should use it in pinch with Jaggery ,boil it with water and use  a pinch  of it. Roasted and powdered carom seeds can be added to baby food. It helps in the treatment of cold and cough, eases digestion and colic pain. One more thing we can use it as a vapor rub with its aroma for specially newborns ..(roast it make it a small packet and place it near baby’s  soothes his nose.)
3.      Cumin seed/Jeera: Cumin is commonly used in most Indian recipes, either as whole seeds in the tempering or in powdered form. This spice promotes digestion and reduces the risk of food-borne illnesses. Cumin has anti-microbial and antibiotic properties. Add a pinch of cumin powder to your baby’s porridge, dal or khichdi. It helps to promote appetite..use it in tadka with ghee in any vegetable curry  or  with curd, buttermilk, soup etc. It has good aromatic flavours to our food.
4.      Coriander seed or leaves/Dhaniya :  we can use coriander as the first leafy greens your baby tastes. Start by adding a teaspoonful of freshly chopped coriander into baby food; it works good and aromatic taste in almost each  dish. Fresh coriander is an appetite stimulant and prevents food poisoning. Its good blood purification as in powder form too.

5.      Asafetida(hing):  Hing or asafetida helps relieve stomach issues like colic in babies. A pinch of this wonderful  spice can do magical effects to baby’s tummy . It will give a unique flavor to the food and also help your child digest it better. Hing reduces flatulence and helps in the treatment of respiratory problems. We can also apply to baby’s navel to release colic pain mixing with water.

6.      Garlic: We can use finely chopped or grated garlic for tempering baby foods like khichdi and dal or curry. Garlic keeps the common cold away from our baby , boosts immunity and helps in getting rid of harmful intestinal worms. Garlic gives an aroma to the dish, Most of the babies enjoy after they get used to it. We can also use it as in massage oil to the chest and back to prevent cold in babies.
7.      Ginger:  Ginger has strong in  aroma and taste so try to use it in a very little quantity for the babies. It taste good in  chiladhoklakhichdi or pulses, grated ginger in it. Please try to use fresh ginger paste. It helps reduce flatulence or gas and associated stomach pain — a common issue in babies. Ginger also reduces nausea and motion sickness. It is also recommended to alleviate dry cough.
8.      Black pepper: A  tiny pinch of black pepper powder in every snacks like roasted potatoes  can improve the bland taste, without the need for salt. It helps improve overall digestion by producing more digestive juices  in the body. Ensure that pepper is added in a very little amount , it should not be hot (spicy) for your child.
9.      Sesame seed / Til : It is a rich source of calcium for their bones and overall health..we can grind it and use it in any preparations to make it more nutritious..however  grinding makes it  dull in  taste but use it little as it has hot potency..Good for urination, digestion and overall Growth.
10.  Fenugreek( methi) seeds or leaves  :  We  can  use  it in seasoning  baby’s food with the strong bitter fenugreek .Try to use it as a fresh or dry  leaves in parantha  etc ..any preparations without making it bitter or do one thing . Take a strainer, put fenugreek seeds in it and pour hot oil through it to flavor your child’s bowl of veggies. Fenugreek is good for your baby’s digestion and helps prevent infections. It also promotes hair growth and keeps stomach healthy.
11.  Cinnamon: Every  sweet preparation becomes complete with a pinch of cinnamon. It                is high in antioxidants, thus improving the immune system of your child. We can add the aromatic spice in powdered form to baked goodies(finger food)  like cupcakes , pancakes and cookies etc .

12.  Mint leaves/Pudina: Every curd or buttermilk has it compulsorily…to give good aroma and taste. we can use it fresh, or dry powder form in chutney for every snacks,paranthas,and curries. It boost immunity,digestion,appetite and interest(that’s important for mothers)in baby food.

13.  Fennel Seed/Saunf: fennel seed is used for colic babies to give them relax from colic pain, we can use it sweet preparations and milk. It good for digestion, nutrition absorbtion and gives a good aromatic taste. Specially we are using it in a milk for toddlers to make it interesting.
14.  Nutmeg, dry dates,tulsi,clove etc ..these are so strong and effective in digestion, making good taste ,helps to avoid common cough, cold and fever . Basically these have very  hot potency but by using them wisely we can make good immunity guard from the Indian kitchen.  
With all these ,  these are beautiful Indian herbs recepies are coomon  inheritance for every Indian mother which can be used in  baby’s food to make it more flavourful, healthy. Try to use it one at a time to introduce..them in baby food .they have innumerable health benefits. This also helps raise a happy, healthy, nourished child, who is open to trying out different foods…
Happy parenting,  Keep experimenting.

Tuesday, 9 October 2018

Navratri diet plan 2018


Yoga Health Care Centre
Navratri Diet Plan
DLF Phase 3, Gurgaon

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Early Morning
2-3 glass water

Jeera Water (Overnight Soaked)

 Soaked  Almonds ,Walnuts and Raisins

( Breakfast Options, you can choose any option for a day )within 2 hours of goodmorning
Sabudana Khicdi with peanuts
Kuttu Chilla with Paneer
Vegetable raita with cuminseeds and pudina
roasted chestnutswith vegetables and mint chutney
Boiled  sweet potatoes chaat
 Pomegrante with Paneer salad
Kuttu chilla with  paneer
Boiled  Arbi ki tikki chaat with curd
Mata ka prasad
  2 orange
12:00- 12:30 PM

 1 Cup Fresh Curd /  Buttermilk (  Roasted Cumin)
Samak Rice pulav with vegetables

   Buttermilk (  Roasted Cumin)
2 chestnut atta parantha with dahi waale aloo

 1 Cup Fresh Curd  with sabudana khichdi
Buttermilk with kuttu parantha with lauki ki  sabji/ Raita
Pineapple raita with Samak rice with vegetables

   Buttermilk (  Roasted Cumin)
2 chestnut atta parantha with dahi waale aloo

 1 Cup Fresh Curd  with sabudana khichdi

 1 Cup Fresh Curd /  Buttermilk (  Roasted Cumin)
Samak Rice pulav with vegetables
Buttermilk with vegetables salad

1/2 Fennel Seed + Mishri

Snack time
Jeera water
lemon tea
coconut water
green tea
 Lemon water
Lemon ginger tea
Coconut water
mulethi water
Mulethi water

Roasted Makhana, Roasted aloo,cashew nuts, almonds.peanuts

Dinner         19:00-19:30PM
Roasted Paneer with mint chutney
A bowl of vegetables

Makhana kheer with  handful almonds 
Apple salad with apinch of cinamon and 1 tsp honey
 Roasted Paneer  tikka with capsicum and tomato mint chutney.
Kuttu chilla with boiled aloo roasted in a ghee
Boiled lauki with Roasted  potaoes chaat
Papaya Salad
lemon water with an apple
Post Dinner
Gulkand milk
Gulkand milk
Turmeric with Gulkand milk
Gulkand milk
Turmeric with Gulkand milk
Gulkand milk
Turmeric with Gulkand milk
Gulkand milk
triphala tea
2.5 - 3.0 lt
2.5 - 3.0 lt
2.5 - 3.0 lt
2.5 - 3.0 lt
2.5 - 3.0 lt
2.5 - 3.0 lt
2.5 - 3.0 lt
2.5 - 3.0 lt
2.5 - 3.0 lt

General Instructions
1. Wakeup Timing :- Morning 5-6 AM, Take at least 6-8 hours sleep  and Bed Time:- 10:00 PM
2. 3-4 Glasses of Lukewarm water (first thing in  the morning) and total consumption of 15– 20 Glasses in a day
3. Avoid frozen, processed, & ready to cook food and Prefer home cooked fresh food.
4. Daily 2 KMs walk preferably  in morning and 20 minutes slow walk after 30 minutes of  dinner.
5. 2-3 drops of cows ghee/almonds  oil in nostrils at bed time.
6. Do not have gap of more than 3-4 hrs between meals. Try to take small meals.
7. Do not consume water just after/during meals /and sit in Vajrasana for 5-10 mintues post meal.
8. Yoga session: Light yoga asana with breathing( avoid exertion) , Abdominal Breathing (inhale navel out ,exhale navel in) atleast 10 times , try to do regular breathing practices.
9. Nap Time:-  30 minutes Nap only (02:00 -04:00 Pm) or Deep breath for 10 minutes
10. Take small sips of water .maximum 125 ml water at a time.
11. it is easy to start any fasting but after the period of 7-8 days its more sensetive to move on regular meal so please follow last day pattern to avoid any consequences.
12. Check your Breath Prior every meal, Your right nostril should be dominating.
 If not, Block your left nostril and take breath from right one for 5 minutes. It will shift to right.
13. Avoid consumption of Caffine  & Tobacco products
14. Drink your solids and eat your liquids, chew your food properly and take 20 minutes in eating food for the proper assimilitation of food.
15. Maintain a gap of 4 hours post main meal and 2 hours after small meals prior to performing yoga.
16. IF any crave for sweets you can have dates, amla murabba, fresh fruit juices, gulkand, Chhena sweets.
17.Please Don't involve TV ,mobiles or any other device or book  during taking  food..enjoy your every bite like food meditaion.
Foods to be Replaced:
Packed Juice :Fresh Lime Juice, Fruits, Butter Milk, Coconut Water.
White Sugar :Natural Honey, Jaggery, Mishri, Desi Bura, Khand , Gulkand
White Salt     :Rock (sendha)  Salt,
Refined Oil    :Cow’s Ghee, Filtered Oil.
Namkeen       :Roasted Makhana, Roasted aloo,cashew nuts, almonds.peanuts
Frozen &        :Fresh food & Salad/Juice.
Ready to Cook Food   : Fresh cook food and Seasonal Fruits &  Vegetables